CrossFit Euphonic – CrossFit Warm-up (No Measure) Squat Therapy – 5 minutes Facing a wall Knees out, arms up To a wall ball, depth marker Tabata Monster Walk Front Squat (2RM) Begin at 50% of your 1RM. Back Squat (5…

CrossFit Euphonic – CrossFit Snatch Training Complex (1RM) 1 x Hang Power Snatch (3 sec Pause) 1 x SnatchBegin at 50% of your 1RM Snatch, build to a heavy single lift. Every 90 seconds, for 12 minutes, 8 sets. Only…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Partner WOD – Rolling Clock One person works at a time, break however you like… This is a sprint! Metcon (Time) At 00:00 50-40-30-20-10 Wall Balls Toes-to- bar Metcon (Time) At 12:00 50-40-30-20-10…

CrossFit Euphonic – CrossFit The Bergeron Special (Time) 100 Rounds, for time of: 1 Strict HSPU 2 Squat Cleans 3 Burpees Rx = 60kg / 42.5kg Rx+ = 70kg / 47.5kg Deficit Strict HSPU 6/4″

CrossFit Euphonic – CrossFit Euphonic’s 12 Days of Christmas (Time) For time: 1 – Power Snatch 52.5kg / 37.5kg 2 – Front Squats 52.5kg / 37.5kg 3 – Thrusters 52.5kg / 37.5kg 4 – Muscle-ups 5 – Burpees 6 –…

CrossFit Euphonic – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups Core Complex 3 As many reps as posdible…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, for quality: 60 Second Handstand Hold (C2W) 6-8 Weighted Pistols (Each leg) 10 Ball-ups (5 sec negative) Metcon (No Measure) EMOM 25 Min 1: 30 Double-unders + 5 Burpees Min 2:…

CrossFit Euphonic – CrossFit Training Clean Complex (8 x 1) 1 x Halting Clean Deadlift 1 x Clean Pull 2 x Power CleansWarm-up to 80% of your 1RM Clean, then perform 8 sets of the complex. Every 2 minutes for…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 15 minutes working on: Kipping Pull-ups Butterfly Pull-ups Kipping Muscle-ups Push Press (5RM) In a 15 minute window, establish a 5RM Push Press. Begin at 50% of your current 1RM. Metcon (Time)…

CrossFit Euphonic – CrossFit Squat Warm-up (No Measure) One round, for quality: 250m Row 4 x Monster Walks 10 Russian Baby Makers 10 Single Leg Bridges (Alt) 5 Pause Goblet Squats (3 sec) Back Squat (5 x 5) Aim to…